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Break-ups suck, but you will survive!

We all have been through it, breaking up with someone you thought would be in you life forever. That gut wrenching feeling of walking away from someone who doesn’t serve your soul the way they should. It’s not fun, but the beautiful thing about break ups, is you learn so much about yourself in the process. We put together this list to help ease the pain and get you back to that glowing, happy woman you were born to be!

-Friends/Family: Without a doubt life would be nothing without friends and family. They make you laugh, they tell you things you don’t want to hear, but you need to hear it anyways. They will be the ones to lift you when you’re down and that hug you need when the heart is aching just too much. Allow them to be that cushion in that time of need. They will allow you more growth than anything.

-Music: That’s a give in. Blast Lana Del Rey and cry your eyes out. It’s okay to be sad. Allow yourself to feel the sorrow and hurt. Emotions aren’t meant to not be felt. Healing can be hard, but being in your emotions is the best release. Some of my favorite break up music includes Bob Moses, Alabama Shakes, Above & Beyond ,The XX, London Grammar and Bon Iver.

-Find a New Hobby: The most creative people have usually endured the worst of heartbreak – in return they create some of the most beautiful things. Whether is taking a new class, getting outside or simply getting a journal to write in, creativity stems from dark days. Not to mention, new hobbies allows you to surround yourself with new ideas, from new people. You will be surprised at the perspective you gain from being in new places.

-Alone Time: Tuning into yourself can help you understand the ache you’re feeling. During my time of hurt I went out in nature by myself, listened to how I really felt and allowed it. Once you “watch” how you are feeling without judgement, that’s when a breakthrough happens. Angela Burningham said it best:

“To isolate, to ache, and to find myself love. To feel everything and to work through it. To understand and grow mentally, to change my thoughts, and re-evaluate my perception of what I felt I deserved and what made ME happy. I decided not to fill my time and space with temporary solutions or “distractions” because at the end of the day, that’s all the were and the hurt was still there. My biggest growth came from my biggest pain and the peace I have now was worth everything I lost”

-Yoga & Meditation: I learned with any break-up or falling out, being able to forgive is the first step to moving forward. To forgive doesn’t mean you have to accept ones actions towards you, but simply allowing them to not consume your thoughts. I find when I am on my mat, I can allow forgiveness to enter my space. An hour of escaping the replayed conversations and scenarios allowed me so much relief to replace bitterness and allow forgiveness in my heart. Mindful and slow restorative poses allow you to tune in and see how you emotions are making you feel and simply watch without judgement.

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Staying Present – Living Life Purposefully

“The past and future are in the mind only – I am now” – Sri Nisargadatta Maharaj

Living consciously is something everyone strives to do. With the new age movement of meditation, yoga, and eastern medicine. Most are aware of what it means to live life presently, although, most don’t actually do it. Being lost in past memories, or the excitement of the future can plague us of the very moment we actually have control over. The Present. While it’s easier said than done, there are some simple steps you can take to become more mindful and essentially ease stress of day to day life.

Meditation can seem intimidating. Being completely consumed in thoughts is a daily practice for most and turning off the ‘Monkey Mind’ is an extremely difficult thing to do. Some people think shutting off the mind does a disservice. The beautiful thing about meditation is, it’s not asking you to shut off your mind, rather observe it and let the thoughts come like waves on a shore. There are many studies that meditation reduces pain, insomnia, PMS and increases relaxation, and focus for students.

There are different types of meditation that can be fun, and you can do them just about anywhere!

-Breathing techniques: Breathing techniques are great for quick meditations at anytime of the day. When you focus on your breath, you put yourself in the present moment. When you start focusing on breathing and the sensations throughout your body you quickly learn that it’s easier to let the thoughts melt away. Take a few deep breaths and start to bring your awareness to everything around you such as sound and scents, reverse the process and bring your awareness back to your breath. Doing this for 10 minutes a day can definitely change your life.

-Guided Meditations: Guided meditations are usually with someone specifically trained in healing’s and meditations. You can find thousands of resources online and apps that will allow you to focus on a certain topic of mediation such as love, anxiety, relationships and more. Some of my favorite apps include Aura & Headspace.

-Mantras: probably my favorite type of meditation are mantras. You usually meditate with a 108 beaded mala that you begin moving through your thumb and middle finger. You can choose any mantra that fits well to you. You can chant a mantra in either the sacred language of Sanskirt or English but do whatever you’re comfortable with. Choosing your mala is your first step. Choose something that calls to you. There are plenty of online stores or local stores such as Dancing Crane you can shop from. Begin your meditation by starting on the left side of the mala and continue to repeat your mantra til you get through all 108 beads, instead of crossing the big bead, also known as the guru bead, at the end near the tassel turn back around and complete the mantra in opposite direction. You can do any mantra from “I am beautiful” to “I am enough” which is great for a starting meditation.

-Become the watcher: Start observing your thoughts and feelings in every interaction. Even if it’s just for a few minutes a day, you can start to see what things cause distress or what is working for you. The key for this meditation is observe and not judge. Watching without judgement even is difficult for me and it takes practice just like anything. Once you start getting use to observing, you’ll start seeing a shift in awareness.

Meditation has done wonders for emotional and physical health for not only myself but thousands of generations. For me, it has allowed me to gain a better sense of myself and able to work through what life deals me if it’s difficult. Hopefully these meditation techniques find a way into your daily life. Even for just a brief moment, each person deserves a purposeful and happy life!




Healthy Summertime Living

The time is here! The months most of us look forward to – summer dresses, family vacations and warm nights with loved ones. Summer doesn’t get much better than that! While we tend to be so busy with all the things we have planned for months on end, it’s important that we pay attention to what our bodies need as well. After all, the sun and heat can get the best of you. We compiled a list of necessities for your 2017 Summer adventures.

  1. Sunscreen! – Seriously, lather up with that. According to the American Academy of Dermatology, Current estimates are that one in five Americans will develop skin cancer in their lifetime. And while that summer glow is gorgeous, we prefer you to be healthy more. Recommendations are of SPF 30 or higher.
  2. Exfoliate – Dry skin means more dead skin cells! Which means yuck! Use an exfoliator to keep your skin glowing and soft! Some of our favorites come from Lush.
  3. Water, water, water – This should be self explanatory. Water is good for just about everything and allows you to stay hydrated in the hot months. We love the S’well Water Bottles that keep your liquids hot or cold for up to 24 hours with their vacuum sealed tops and adorable styles.  If you aren’t a water fan, try adding fruit or switching to coconut water or green tea.
  4. Coconut Oil – A girls best friend. Coconut oil as many benefits including a natural exfoliator that you can add raw cane sugar to for a great exfoliant. Among that, it works well for a hydrator for hair, skin & nails, an insect repellant as well as a suntan oil! While it only has SPF 4 we recommend using that rarely to make sure you have proper protection.
  5. Exercise – Summer is a great excuse to switch up your gym routine and get outside to work out. The hiking trails around Utah are amazing and a great form of exercise! A lot of great yoga studios offer free weekend sessions all over the city as well as amazing marathons happening consistently.
  6. Healthy Eats – Being by the pool can cause hunger to come up quickly. Instead of stopping at the nearest fast food, make sure you have packed some fun, healthy snacks such as hummus, vegetables, fruits and nuts.

These are just a few ideas we came up with to make your summer the best one yet! Let us know how these worked for you and if we missed anything that you think would be a great addition to this list! Happy Summer & we will see you soon!


Yoga: For the Mind, Body & Soul

Yoga has been on an upward trend with more Americans practicing today than ever before. A new study by Yoga Alliance has shown that “Approximately 37 million Americans practice yoga today – up significantly from 20 million in 2012.”

Originating in India over 5000 years ago, the tradition has become a worldwide practice gaining more popularly more so now than ever.

Yoga is intended to strengthen not just your physical body but your mind as well. Benefits include many such as: balance, increased flexibility, protection against injury. As well as higher self confidence, reduced anxiety, depression and mental clarity.

This may seem like an amazing deal for a workout. However, some aren’t too keen in starting their yoga practice. Why? Well some feel as though the yoga community is for those who are already flexible, spiritual or in good physical shape.

Yoga is made for everyone!  “Whether you’re a couch potato or a professional athlete, size and fitness levels do not matter because there are modifications for every yoga pose and beginner classes in every style,” says Dr. Nevins. “The idea is to explore your limits, not strive for some pretzel-like perfection. It is a great way to get in tune with your body and your inner self.”​

There are plenty yogi’s around the valley who wants to help you get in touch with your inner self.

Some of my favorites:

Salt Lake Power Yoga

Scholé Yoga-SLC

Core Power Yoga


Women Under 40 Are Getting Osteoporosis, Here’s How You Can Help Prevent It

Recent studies have shown premenopausal women have been getting osteoporosis due to low peak bone mass, increased bone loss prior to menopause, or both. Osteoporosis is generally a postmenopausal disorder, however, researchers are seeing that low bone mass as well as accelerated bone loss can occur earlier in life.

The National Center for Biotechnology Information states that “Risk factors of premenopausal osteoporosis include the following: genetic influences, ethnicity, hormonal influences, nutritional factors, physical activity, disease factors, medications, and smoking.” Other factors include, medicine such as oral contraceptives as well as eating disorders like Anorexia Nervosa.

“Low bone density (T-score of less than 1 standard deviation below the mean for young adults) affects approximately 15% of young healthy women between the ages of 30 and 40. Bone density follows a bell curve distribution, and approximately 0.5% of young healthy women between the ages of 30 and 40 have T-scores of –2.5 or less.” says MD Aliya Khan and NCBI

Unfortunately, there are many reasons that cause premenopausal osteoporosis. But there are several ways that can help combat this disease;

-Strength Training: Helps build your bones stronger to prevent from fractures. You can do anything from dancing, to jogging, tennis and more.

-Calcium: If you don’t like milk not to worry grab some calcium pills women 18-50 should be consuming 1000 mg of calcium and 600 IU of Vitamin D daily according to The National Osteoporosis Foundation.  Things such as Kale, Tofu, and Soy Milk are all great vegan alternatives to milk as well.

-Stop Smoking: Smoking is a really bad habit as is. But yes, it reduces your bone mass and can cause all sorts of health problems including osteoporosis.


While these are just a few, there may be something that works better for you!

The Intermountain TOSH Healthy Bones Clinic will be at What a Women Wants Expo April 28 -29 2017 at the South Town Expo Center to answer any questions you may have!

Stay Healthy!


Workouts & Clean House – Summer Bod Time

Okay, sure it’s been done before. Everyone has an at home regime to attempt to “get fit”. If you’re anything like me, that lasts about a week. Then back with the tacos and lounging around. But if you’re anything like me, again. I love to clean. My house has to be spotless or else I go crazy. So what do I do? I combine cleaning with working out! I probably look ridiculous doing so, but I have noticed working out to be a little less daunting.

Here are the 3 different workouts I do during my daily chores.

  1. 10 Squats for every dish that goes in the dishwasher: Whether that be 3 dishes or 15, I always do 10 squats between every rinse and stick in the dishwasher. It’s harder than it sounds.
  2. Floorboard Pushups/Planks: Floorboards put you on the ground anyways, may as well get those biceps and abs working while down there! I alternate between the two and do 30 second plank or 10 pushups.
  3. Mop Lunges: While mopping, I’m definitely lunging as I go. I sometimes use a resistance band if I’m feeling it. Lunges are never a bad thing for buns of steel and you’ll start feeling the burn pretty quickly.

So while it may not be much, I pride myself in having a spotless house which means the cleaning supplies are out multiple times a week. If you’re not an avid cleaner, not to worry. Work your way up from one day to a few days a week. The more you do these easy workouts, the more you’re going to want to! Put on some of your favorite music and get to steppin’!